January 13, 2022

Do you agree that to enjoy your best weight and health that it begins in the kitchen?

If you answered Yes then we’d like to share some tips and strategies with you to make your healthier lifestyle easier and reduce any overwhelm. 

In most cases you will probably be doing more cooking but not necessarily spending more time in the kitchen. 

This allows you to know exactly what is going into your food, compared to take-away or pre-made meals. You would be amazed how many extra calories (mainly in sugar, fat, or processed carbs) there are in bought meals versus made-by-you meals!

Learn how making some quick and easy changes takes away the worry and will save you time and possible money as well.

1.Get rid of any food and drinks in the pantry that may cause you temptation. 

Clean out the pantry and throw out any highly processed foods like biscuits, lollies, cakes, high-sugar cereals, jellies, rice, pasta and bread. STOP keeping these foods for the kids or grandkids. If these foods aren’t good for you, they aren’t good for them. 

If other people who live in the house eat these foods ask them to store them out of sight in closed, non-see-through containers and put on the top shelf or at the back of the pantry. 

Throw-out all vegetable oils (highly processed) and restock with olive oil, coconut oil or macadamia oil. 

Have protein powder in your pantry to make protein snack packs – protein balls, shakes, pancakes – as well as protein bars.

Other staples include salt and pepper and a variety of herbs and spices to add flavour to cooking.

2.Clean out the fridge

Eating mainly fresh foods will mean that most of your food is kept in the fridge. 

Keep the fridge stocked with proteins, meats and seafood, full cream dairy products like butter, cream, Greek yoghurt, haloumi and cheeses.

Keep stocked with low carb (mainly green, red and yellow) leafy vegetables, fresh berries in season as well as fresh herbs and limes and lemons. To get extra juice from lemons, limes and oranges, zap for 15 seconds in the microwave.

Eggs are great for meals and snacks so having some hard-boiled ready to go saves time.

If you live with people who eat differently create your own Healthy Food Zone in the fridge. It might be one shelf or one side of the fridge and ask that your HFZ is respected.

3.The freezer is your friend

Any leftovers that aren’t used the following day can be frozen so use the freezer as your friend. Ensure you’re stocked up with berries (these are great to use in your protein shakes), frozen vegetables on your plan, and have ample ice-cubes to use in shakes and with soda water. 

Add lime, lemon and fresh mint to have your own Mocktail instead of alcohol.

4. Measuring spoons and cups, plus scales

You will find measuring spoons and cups extremely valuable when first starting on your plan. Your Daily Planner lists out the serving sizes for proteins, dairy, fats, and some carbohydrates. 

A food scale will also be used so keep in a handy place – not hidden away – as you will use it daily.

5. Smaller plates and bigger glasses

There is no doubt that having a slightly smaller plate does encourage you to serve and eat less. Often people eat so fast that they overeat before their “I’m now full” feeling kicks in. Eat slower, chew your food, and we guarantee that you won’t be hungry.

Hydration is a big key for your weight and health success, so having bigger water glasses will help you get your fluid intake.

6. Treat yourself to a nice water jug and glasses

Many people like their water chilled so having a water jug sitting in the fridge within easy reach or on your kitchen bench ensures not only that you drink more water, but it makes it more pleasurable. Use the jug and glasses for your Mocktails as well.

7. Caste iron pans are a MUST

If you have any non-stick pans it’s a great idea to replace them over time, as the chemicals used can potentially release cancer-causing toxins into your food. Shout yourself one of these as a reward or they also make a wonderful present so put them on your gift list.

8. Storage containers

These are invaluable as you will find yourself meal-prepping, cooking double and using leftovers for lunch the next day or freezing for a later time, pre-chopping vegetables and storing, making salad or lunch boxes – the list is endless. Just ensure they are stackable and fit your fridge, freezer and pantry.

9. Labels for storage containers

Labelling your containers and dating (particularly when freezing) keeps you up to date with what you have and when it needs to be eaten. These can be plain stickers or use a labelling machine and depending on how creative or crafty you are, they can be decorated to suit the meal! 

10. Get to know your local butcher and fishmonger

Many people attend their local weekly produce markets or have a favourite butcher and fishmonger who may be happy to portion out your meat and fish as you request. You may also be able to take your own containers to save on double-handling and waste.

What will you be doing this weekend?

Remember – Weight loss happens in the kitchen, not the gym

If you found this article of value and would like to have further information about our programs please fill out the form below and we’ll be in touch.